Week 7 Linear Progression Program

Week 7

Bench

Went for a Pyramid Set tonight, mostly to get an idea of my current 1RM after no benching due to injury. Worked up to 50kgs for a double and felt a decent niggle in the chest so backed off from there.

Warm up with bands

20kg x 10

32.5kg x 5

40kg x 4

45kg x 3

45kg x 3

50kg x 2

50kg x 2

47.5kg x 3

42.5kg x 5

35kg to fail (9)

Flat DB flyes

2.5kg 3 x 10

Yep keeping them light, chest feels good after flyes and getting in the good stretch.

Haven't been feeling pain after a bench session, mostly squat sessions

Squats

Heavy night tonight. I somehow thought I did 80kg x 3 x 5 last week but I didn't so didn't even check the program for the right weight tonight. Accidentally jumped a week ahead

Warm up on the medicine ball, had some major niggles from chopping out a stump on the weekend.

Bar x 20

40kg x 6

60kg x 5

70kg x 2

80kg x 2

85kg x 2

85kg x 3

85kg x 3

90kg x 2

(Should have been 82.5kg 3 x 5)

Partial Squats

Took a wider stance, smashed my quads.

100kg x 8

105kg x To Fail (about 8 or 9)

Wide Paused Box squats to parallel

40kg 2 x To Fail

I was buggered!

Deadlifts @ 75%

Had to restart this session because I hurt my back last week.

Had a day and a half of carb refeed. Im weighing back in the 57kg range.

Warm up

Working sets

105kg x 2 deficit

105kg x 5 deficit (this is some sort of a PB for me)

105kg x 5 comp height

110kg x 2 (easy)

Next week is 112kg reps 3 x 5. Cant see this happening...

Wide stance Sumo (mine didnt turn out as good as Hambuggers....)

40kg x 12 (too light)

50kg x fail

50kg x fail

Found these really targeted the small of my lower back and hips.

Pendlay Rows 

30kg 2 x 10

These reinjured my rib/chest injury last time. Took it easy!